Fat accumulation is a problem, we all face it every day. Women often deal with problems related to their lower back, hips, or their thighs, which encompasses almost the entire lower body.
It causes a lot of kneecap problems or back pain. It is a common problem among men and women, both among the younger and older generations.
By following a few dietary restrictions and an exercise regimen, you can lose fat from your hips and thighs in no time. Here are our 15 simple and best exercises to reduce fat from hips and thighs at home. They are easy and effective. Let’s take a look at them.
1. Lying Side Leg Raise
Lie on your right side on an exercise or yoga mat. Make sure your head is supported by your hand. Lift your left leg up as far as you can, keeping your leg straight. Hold it for 1 second at the top. Slowly lower your leg. Do this 15 times and then switch sides.
2. Side lunge
Stand with your feet and knees together. If it’s comfortable for you, hold a pair of dumbbells. Take a big step with your right foot to the right side. Slowly lunge toward the ground, without extending your right knee past your toes and keeping your left leg relatively straight. Now push off with your right foot to return to a standing position. Repeat the same process with the other side. Complete 3 sets of 12 repetitions.
3. Back kick squat
Stand tall with your legs shoulder-width apart. Bend your elbows, with your palms forming fists. Now slowly lean down into a squat. Get back up and push your right leg out as if you were kicking something. Repeat the same process with the other leg. Complete 12 repetitions with each leg.
4. Side plank with leg lift
The lateral hip raise is an exercise that targets the hips and thighs. It is the best exercise for people who sit for a long time. It also improves muscular endurance.
Lie on your side with your body touching the ground. Put your left arm on your hip and slowly lift your pelvis up, putting your weight on your right arm and keeping both legs together. Now, separate the left leg from the right. Try to stay in this pose for 10 seconds and then slowly return to the resting position. You can use a resistance band around your knees to apply extra pressure. Complete 12 repetitions with each leg.
5. Single leg circles
Lie on your back. Keep your arms by your sides with your palms facing down. Start by putting one leg up towards the ceiling. Turn your leg out slightly. Breathe in and hold your breath as you trace a circle with your raised leg. Move your entire leg while keeping the rest of your body still and flat on the ground.
Rotate your legs 5 times clockwise and 5 times counterclockwise. Switch to the other leg and repeat this 3-5 times.
6. Single leg squat
Another effective way to lose fat in the hips and thighs is the single leg squat or any squat. Tones your buttocks and increases the flexibility of your body.
Stand with your arms extended in front of you (they will help you maintain your balance). Now lift your left leg and as you do so lower your body as if you were going to sit down. When you reach the limit, hold for a few moments and go back up to the starting position. Do the repetitions with one leg and then with the other. Complete 12 repetitions with each leg.
7. Hip lifts on the ball
Hip raises engage your glutes, hamstrings, lower back, core, obliques, and hip flexors. You can use an exercise ball to make the exercise easier. Helps lose fat from the hips and belly.
Stand with your back on the floor and your heels on the large exercise ball with your hands flat on the floor. He slowly raises his hips by putting pressure on his hands and with his feet he drags the ball towards you. After the opposite movement, he brings the ball back to the starting position. Repeat this exercise for 2 to 3 sets with 10 to 15 repetitions.
Squats are a very widespread exercise whose origin is in people who suffer daily from being voluptuous, in the lower part of their body. They may not miraculously eliminate your fat problems. But practicing squats regularly will help you reduce fat in your hips and thighs.
Stand with your feet a little more than shoulder-width apart and your chest lifted. Extend your hands out in front of you to help maintain your balance. She starts by sitting down and then getting up as if you were sitting on an imaginary chair. Keep your face and head facing forward. Lower your body down so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position. Do 12 repetitions.
9. Glute Bridge
The gluteal bridge pose also requires a lot of pressure on the abdomen and lower back muscles. This pressure is useful to get rid of excess fat accumulated in the thighs and hips.
Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the ground so your body forms a straight line from your shoulders to your knees. Pause when you’re in that position, and then slowly lower your body back to the ground. Do 2 sets of 12 seconds.
10. Donkey kick
Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Bring your spine into a neutral position and draw your shoulder blades down and back. Inhale. Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed. Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat. Complete 10 reps on the same side, before repeating the remaining reps on the other side.